Strength
EMOM 8
Snatch Pull + Snatch (pos. 2)
Notes
You will have time to build to a working weight before the EMOM begins. Once the EMOM starts you can either build up across your sets or repeat the same weight for multiple sets.
Focus on quality positions in the pull and vertical extension on the snatch.
Conditioning
AMRAP 15
200 m run
12 ttb
6 devil press (2 DBs)
Notes
The metcon today is an AMRAP of running, toe to bar, and devil press. Your score will be the rounds and reps completed in the 15 minutes.
Your runs should take no longer than 1:15 or so. If this sounds like an aggressive pace, consider lowering the distance to 150 m.
Your toe to bar should be done in 2-3 sets. Your may substitute knee raises or V ups or sit ups.
The devil press will be completed with two dumbbells. Choose a light weight that will allow you to move through the 6 reps smoothly without breaking.